FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

November 8, 2013

LuRong Living WOD #10 – The Hang Power Clean Sprint into the Sunset

5 Min Time Cap:

Decending Ladder of Hang Power Cleans
Ascending Ladder of Shuttle Sprints

Round 1
10 Hang Power Cleans
20 Meter Sprint

Round 2
8 Hang Power Cleans
40 Meter Sprint

Round 3
6 Hang Power Cleans
60 Meter Sprint

Round 4
4 Hang Power Cleans
80 Meter Sprint

Round 5
2 Hang Power Cleans
100 Meter Sprint


An amazing journey with big accomplishments for the FOCF LuRong Living Team! So very proud of your dedication and hard – the results definitely show!

The LuRong Living Challenge sends out a big Congratulations to all that participated! 

LuRong Living is proud to announce that we will be extending your access to key Challenge site features during your transition to life after the Challenge. These features include:

Profile (see your results)
Weight tracking
Body Fat tracking
Progress photos
Food Search

Did you know….

More than 10,200 participants and 600 affiliates nationwide
More than $30,000 raised for our Charities: Barbells for Boobs, Steve’s Club, Mission Continues, and The Claudio Reyna Foundation

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